Janda Situps

STEP 1Lie down on your back with your knees bent, feet flat on the floor and hands to your sides.
STEP 2Contract your abdominals and raise your upper body and hips along with your hands until your clenched fists go past your knees.
STEP 3Return back down to the starting position.
STEP 4Repeat for the desired number of repetitions.
Special Notes
The purpose of clenching your fists is to shorten the length of your arms, which in effect lengthens the span of the movement. Your fists need to go past your knees on each repetition. As with the regular situp, you may find it hard to keep your feet flat on the ground. Thus, to decrease the level of difficulty, place your feet under any weighted object or have someone hold them for you while doing this exercise.

This exercise is not the most common of exercises you will see people doing at your local gym. Nevertheless, it is indeed very effective and will do wonders for your mid-section.

One item worth pointing out is that this type of exercise might not be the most comfortable or appropriate movement for those who have a history of back problems. Thus, while a small degree of discomfort in your lower back is acceptable and is normal for this type of movement, you may want to discontinue the exercise if you feel a more piercing pain in the lower back area. In this case, you may want to consider doing a different type of core exercise that does not put as much pressure on the lower back area as the exercise depicted here.

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